DefineHIM GLP-1 · Training & nutrition for men

LOSE THE WEIGHT.KEEP THE MUSCLE.

Simple strength training. Protein-focused nutrition. A clear programme designed to help minimise muscle loss during GLP-1 weight loss.

VIEW HOME & GYM PACKAGES →SEE THE PROGRAMME

The goal is to help preserve muscle. Complete muscle preservation cannot be guaranteed.

Muscle preservation comes first

A clear plan.
A manageable routine.
A purpose behind every session.

HOME & GYM OPTIONSPROTEIN-FOCUSED GUIDANCEDEDICATED 12-WEEK PROGRAMME

The purpose

Support muscle.
Keep training simple.

DefineHIM GLP-1 puts muscle preservation at the centre of the plan.

The programme combines structured resistance training with practical protein-focused nutrition guidance. Training covers the whole body, with an emphasis on chest, back and shoulders.

The aim is consistency and a routine that can be followed. Strength gains may happen along the way, but the primary goal is to help minimise muscle loss.

The first 12 weeks

Learn it. Build the routine. Keep going.

Three focused blocks give the training a clear progression, with home and gym versions.

01 · WEEKS 1–4

PROTECT

Learn the basic movements and begin a consistent strength-training routine. Introduce protein-focused meals and simple daily habits.

02 · WEEKS 5–8

BUILD

Repeat familiar movements and gradually progress resistance as technique and capacity allow. Keep the routine clear and manageable.

03 · WEEKS 9–12

OWN IT

Continue structured whole-body training and practise the habits that make training and nutrition part of everyday life.

What the programme brings together

Less guesswork.
A clear next step.

Structured resistance-training workouts
Home and gym training options
Protein-focused nutrition guidance
A shorter Low Day training option
Simple habits for movement and consistency

Everyday nutrition

Start with protein.
Build a meal.
Keep it practical.

Learn to recognise protein foods and build straightforward meals around them. Guidance is designed to be useful in everyday life.

The approach

Muscle preservation is the focus.
Consistency is the foundation.

A manageable training plan and practical nutrition habits provide the structure. Individual outcomes vary, so progress is about more than a promise or a number on the scales.

Choose your level of support

Your programme. Your nutrition support.

Choose your Home or Gym training package, then add personalised nutrition support if you would like individual targets and a weekly coach review.

GLP-1 programme

NZ$299 every four weeks
Three payments · NZ$897 total over 12 weeks

Your Home or Gym training pathway
Practical protein-focused nutrition guidance
Weekly learning and habit-building lessons
Weekly check-in with AI-generated feedback

Use the guidance without counting every calorie. Food logging is optional.

VIEW HOME & GYM PACKAGES →

Programme + Personalised Nutrition Support

NZ$499 combined every four weeks
NZ$1,497 total over 12 weeks

Everything in the programme, plus:

Individual calorie and protein targets, with other macros where useful
An adapted sample menu
One weekly coach food-log review and personal written feedback
Adjustments when needed

Log your food in My PT Hub and use your existing weekly check-in for personal nutrition review.

VIEW NUTRITION ADD-ON →

Extra NZ$200 every four weeks for three payments (NZ$600 total), purchased separately alongside your NZ$299 training package. Separate purchases and billing schedules apply.

Both options run for 12 weeks. Personalised targets account for individual needs and relevant health advice. Weekly calls and unlimited messaging are not included. Higher-contact VIP support is available on enquiry.

A clear place to start

Questions, answered.

What is the programme designed to do?

DefineHIM GLP-1 pairs simple strength training with protein-focused nutrition guidance to help minimise muscle loss during GLP-1 weight loss. Maintaining muscle is the primary focus; improvements in strength may also follow.

Will I keep all my muscle?

No programme can guarantee complete muscle preservation. The goal is to help minimise muscle loss through consistent resistance training and nutrition habits. Individual outcomes vary.

Do I need to be experienced in the gym?

The programme starts with the basics and includes home and gym training options. Home training uses equipment such as dumbbells and resistance bands. Get in touch to discuss the right starting point.

How is the programme structured?

The first 12 weeks move through three blocks: PROTECT, BUILD and OWN IT. Workouts introduce the movements, build consistency and gradually progress the training. A shorter Low Day option helps make the routine more manageable when appropriate.

Does this include GLP-1 medication?

No. This is a training and nutrition programme. Medication decisions and medical care remain with the prescribing healthcare professional.

Do I need to track my food?

Food logging is optional in the standard programme. You can focus on practical meals, protein choices and nutrition habits. With Personalised Nutrition Support, you log your food in My PT Hub so your coach can review your intake alongside your weekly check-in and provide useful personal feedback.

What is the difference between standard and personalised nutrition support?

The NZ$299 programme includes general nutrition guidance, weekly lessons and an AI-supported weekly check-in. It does not include an individual meal plan or a weekly personal coach review. The optional NZ$200-per-four-weeks add-on includes individual targets, an adapted sample menu, one weekly coach food-log review with written feedback, and adjustments when needed. It works with any DefineHER or DefineHIM Home or Gym package and is purchased separately.

Does the nutrition add-on include weekly calls?

No. It includes a weekly food-log review and personal written feedback. Weekly calls and closer contact are part of higher-contact VIP support, available on enquiry.

Your starting point

Explore DefineHIM GLP-1.

Choose Home for dumbbell and resistance-band training, or Gym for gym-based training. Your chosen pathway is assigned automatically. Both include the dedicated 12-week programme, protein-focused nutrition guidance, weekly lessons and AI-supported weekly check-ins. Optional personalised nutrition support is available for an extra NZ$200 every four weeks. NZ$299 every four weeks for three payments — NZ$897 total. There is an option to continue afterwards.